Healthy Breakfast Recipe

tortilla.jpgEating a healthy breakfast each morning is an important part of any diet since it keeps blood sugar balanced and sets the tone for the rest of the day. This flavorful breakfast option, which features eggs for protein and vitamin E plus a blend of spices for a little kick, is from Dr. Agatston’s new book, The South Beach Diet Supercharged.

Spanish Artichoke “Tortilla”
Makes 4 servings

Description
In Spain and parts of South America, tortillas are frittata-like dishes typically made with potatoes. They’re a café staple and often served as tapas. In this variation, we’ve replaced the potatoes with tasty artichoke hearts. Make the tortilla for breakfast, or serve it with your favorite salad for a light lunch or dinner.

Prep time: 10 minutes
Cook time: 50 minutes

Ingredients
1 tablespoon extra-virgin olive oil
2 medium onions, thinly sliced
2 garlic cloves, minced
1/4 teaspoon salt
1 (9-ounce) package frozen baby artichoke hearts, thawed and quartered
1/2 teaspoon paprika
1/8 teaspoon cayenne
3 large eggs plus 3/4 cup fat-free egg substitute, lightly beaten

Instructions
In a medium nonstick skillet, heat oil over medium heat. Add onions, garlic, and salt. Cook, stirring occasionally, 5 minutes, or until onions begin to soften. Cover, reduce heat to medium-low, and cook until onions are very tender, about 15 minutes longer.

Add artichoke hearts, paprika, and cayenne; cook, uncovered, until artichokes are heated through, about 5 minutes. Pour eggs over vegetables, cover, and cook over low heat until set, about 20 minutes.

Uncover the pan and place a large plate over the skillet. Carefully invert the pan and release tortilla onto the plate. Slide inverted tortilla back into the skillet and continue cooking until bottom is golden brown, 5 to 7 minutes. Transfer to a serving plate and cut into quarters. Serve warm.

Nutritional information
163 calories
8 g fat (2 g saturated fat)
12 g carbohydrate
11 g protein
5 g fiber
336 mg sodium

Source: SouthBeachDiet.com

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Comments

One Response to “Healthy Breakfast Recipe”

  1. Zanne on May 15th, 2008 8:18 am

    Re: Spanish Artichoke tortilla
    This sounds good, but it would be nice if there were alternatives to the recipe in the case of “egg substitute” and frozen artichoke hearts. I never use anything that is made as a substitute - it would be nice if the recipe showed the # of all eggs and the optional substitute.
    Also, the supermarket where I live (rural) does not have frozen artichokes - just canned. I don’t know if the canned would be adequate. Canned are much more available in most markets.
    Remember, a lot of people live in areas that are not quite up to 2008 yet :-}
    Thanks

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